Jumps_4_x_5_x_15s_1m_5m_w_tempo

• Cycling
• 1h 30mTime
• 67Stress
• 0.67Intensity
• 15Popularity

About this workout

This workout features a demanding main set of 4 sets of 5 × 15-second efforts at 118% FTP, designed to push your VO2 max and elevate your aerobic ceiling, making it a perfect fit for race kicks and breakaways. Ideal for those looking to sharpen their sprinting power while maintaining endurance, it’s a killer addition to any mid-week training regimen.

Workout structure

• 10 min @ 55% (55w)
• 5X
  • 15 sec @ 118% (118w)
  • 1 min @ 49% (49w)
• 4 min @ 54% (54w)
• 5X
  • 15 sec @ 118% (118w)
  • 1 min @ 49% (49w)
• 4 min @ 54% (54w)
• 5X
  • 15 sec @ 118% (118w)
  • 1 min @ 49% (49w)
• 4 min @ 54% (54w)
• 5X
  • 15 sec @ 118% (118w)
  • 1 min @ 49% (49w)
• 4 min @ 54% (54w)
• 20 min @ 78% (78w)
• 4 min @ 54% (54w)
• 15 min @ 63% (63w)